The 9 best foods with the highest vitamin D content

The people eats vitamin Dfoods All the time without realizing it, but if you are deficient in this vitaminIt is very important to adapt your diet to include more than certain food groups.

What is vitamin D?

Vitamin D is ahormone Which can be synthesized naturally by the body. Sunlight it is the main source of vitamin D for most people; most experts agree that a total of 30-60 minutes of Sun per week should be enough to keep your vitamin D levels high, but in certain parts of the world and in some seasons, it may be difficult to obtain the necessary sunlight.

Clearly, the presence of this vitamin is essential for your health, so it is essential to know what foods can increase your intake.

Foods rich in vitamin D

The best foods with vitamin D include herring, Salmon, oysters, cod liver oil, shrimpraw Milkand canned tuna among others. Depending on your age, you should consume between 5 and 10 micrograms of vitamin D per day.

herring

In a 100-gram serving of herring, there is more than four times the amount of vitamin D you need each day. Approximately 40 micrograms this The nutrients are available in a single dinner of this delicious fish![2]

Salmon

A 3-ounce serving of this delicious The fish provides approximately 10 micrograms of vitamin D, which is precisely the amount of experts that recommend consuming every day.[3]

oysters

Not only are the oysters Excellent sources of vitamin D, with approximately 8 micrograms in a 100-gram serving, but they are also warehouses of other essentials minerals, as zinc Y selenium.[4]

Cod liver oil

A teaspoon of cod liver oil. contains more of 10 micrograms of vitamin D, which is more than 100% of your daily needs.[5]

Raw milk

A single cup Milk provides approximately 25% of the vitamin D you will need each day, and there may even be more if the milk has been fortified.[6] This is in addition to the healthy fats and other minerals provided by this drink.

Bud

Every egg yolk you consume brings you 10% more to your daily needs for vitamin D.[7] However, due to the high level of cholesterol In eggs, make sure you do not over-consume these foods rich in vitamin D.

Shrimp

In a portion of 100 grams of shrimp, you will enjoy more than a third of the daily requirement of vitamin D.

Sardines

In a 3 ounce serving of sardines, you can get more than 4 micrograms of vitamin D, approximately 40% of your daily needs.

Canned tuna

With just under 6 micrograms of vitamin D in one 3 ounces By serving canned tuna, this is an excellent source of food for this critical nutrient.[8]

Although fish is a good option to obtain the vitamin, vegetarian Sources include foods fortified with vitamin D, such as some dairy products, Orange juice, soy milk, and cereals.